Keto Fayre | Other
Keto Fayre
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25.01.2022 Learn how to make this comforting low carbohydrate /KETO dessert............ at the next NOURISHING FAYRE SERIES ........only a few spaces left. Message me for details.... Spicy Cinnamon Coconut Crisp Makes 6 portions Ingredients for the Filling 4 medium zucchini’s or 4 medium Granny Smith apples ( both peeled and deseeded and cut in to chunks ) use Zucchini and it’s KETO 30g grass- fed butter 2 dstspoon non GMO Xylitol 1/2 tsp Cinnamon 1/4 tsp Nutmeg Ingredients for the Crust 1 and 3/4 cup almond flour 1/4 cup coconut flour 1 dstspoon ( heaped) non GMO Xylitol 30g grass fed butter 30ml organic double cream 1/4 tsp Cinnamon 1/4 tsp Nutmeg 1 Tbsp shedded coconut Method for filling - In a saucepan on low heat stir in butter / nutmeg/ cinnamon / Xylitol and cubed zucchini or apples .Stir regularly and cook for 7 mins until soft . Method for Crumble - Melt butter, cream and Xylitol so it dissolved evenly in a saucepan then add it to the bowl of dry ingredients to make s soft dough like mixture,and split into little 10 cent size balls - assemble in a heat proof oven dish - spicy mixture on the bottom and a layer of crumble balls squashed together in layers on the top . - oven bake on fan assisted 180 deg C for 20 minutes. Serve warm with a teaspoon of organic fresh cream and a shake of nutmeg . Xylitol a natural sweetener made from Non GMO corn ,does not cause major insulin spikes as it is not absorbed by the gut . It is a like for like measurements as table sugar . Be careful as it is toxic to dogs
25.01.2022 It’s a KETO mushroom night ! Mushroom soup to start : Keto Creamy Mushroom Soup... 1 Tbsp grass fed butter 3 shallots chopped finely 2 cloves or garlic 1 Tbsp of dried Thyme 600g Portabello mushrooms 1 litre of chicken bone broth 1/2 cauliflower head steamed 1/2 tsp Murray river salt Chop shallots finely sweat for 10 mins and the chopped garlic at the end on low heat for 2 mins . Add the mushrooms season and sweat for 10 minutes. Reserve some mushrooms for decoration . Add chicken stock , simmer for 20 minutes with lid off . Add cauliflower purée as desired to thicken in last 5 minutes. To serve sprinkle with reserved fried mushrooms and fresh thyme . and Stuffed portobello mushrooms for main course. All Keto,very satiating. No need for dessert! For the filling: Leeks,chorizo,chopped mushrooms,cream and spinach ! Served on low carb green veggies ,rocket,steamed Brussels with a drizzle of olive oil.
24.01.2022 Fascinating science- such an interesting speaker -following a Ketogenic lifestyle is way more than managing your weight - it’s really about your HEALTH !
24.01.2022 Easy post holiday supper -portobello mushrooms and fried halloumi adds to the flavour . Extra fat,vitamins and minerals in the avocado.
22.01.2022 First night of full lock down- no need for pizza delivery home made keto cauliflower cheese crust and rocket salad !
22.01.2022 It’s a GOAT curry day ! Goat is a great Keto choice.its a wild good quality protein source. It’s also rich in CLA a type of fat used in metabolic processes and NOT stored ! ... Goat curry served with Turmeric/ riced cauliflower. Ingredients 2 pounds goat meat ( leg of goat ) - Windsor meats - Duthy st / mr meats grange road 2 red onions, chopped 1.5 inch knob fresh ginger, minced 3 cloves garlic, minced 1 tablespoon ghee 4 cloves (whole) (or a pinch of ground cloves) 1 tablespoon coriander powder 1 teaspoon cumin powder 1 teaspoon Murray river salt 1 teaspoon turmeric powder pinch of cayenne pepper 1 teaspoon paprika Add later: 1 can BPA free organic cherry tomatoes or fresh 1 teaspoon garam masala, add more to taste 1/2 1 cup water, depending on how thick desired. To serve with the curry : This healthy turmeric cauliflower rice is a great low-carb alternative to traditional rice! Ingredients 1 head cauliflower, cut into florets 1 Tbsp organic virgin coconut oil 1-2 cloves garlic, minced 1/2 Tsp Turmeric 1/2 Tsp Murray river salt Optional: Juice from 1/2 a lime Instructions Cut the cauliflower into florets,in a processor pulse until they are a rice-like consistency. In a large frying pan , add the cauliflower with coconut oil and sauté for 7-8 minutes. Then add the garlic, salt and turmeric and stir for 2 mins until combined. To serve sprinkle with sumac and squeeze the juice from 1/2 a lime . Serve with chopped fresh coriander . Anti ageing benefits of eating goat Goat meat is so rich of minerals especially iron that could promote healthy cells’ regenerations or enhance the production of new cells. Minerals contained in goat meat as well as vitamin B12 promote better regeneration of skin cells. Goat meat contains CLA - conjugated linoleic acid a natural fat that is a product of digestion by microbes in the first stomach (rumens) of grass-eating animals such as cows, lamb or goat. Studies show CLA combined with exercise may reduce inflammation and improve appetite control by decreasing leptin and insulin levels.CLA is also present in grass fed butter. ) Sent from my iPad
22.01.2022 Launching my next Nourishing Fayre !!......... ..........and it’s perfect for some new ideas for KETO recipes. The nutritional talk will also reinforce how the KETOGENIC lifestyle is giving us optimum nutrition.... I’m running 7 dinners so places will be limited ,please PM me for further information to book a place. See below for extra details. See more
21.01.2022 Rich Keto Chocolate Mousse with a Brazil nut crumb. Ingredients Serves 4 3 eggs (room temperature)... 125 g Dark chocolate 85%cacoa(Organic Green and Blacks) 10g unsalted butter 125 ml Organic double cream 35g Organic Non GMO Xylitol DECORATION 30ml Double cream 8 Brazil nuts crushed in pieces coat in melted 20g dark chocolate 85%- freeze for 20 mins - keep in refrigerator until ready to serve. Method Separate the egg yolks from the whites in separate bowls. Melt chocolate , Xylitol and butter in bowl over top of pan of boiling water. Meanwhile whip the cream . Let the chocolate mixture cool then fold in the egg yolks, then the cream. Beat egg whites and fold into chocolate mixture. Place the mousse into 4 ramekins set for at least 4 hours in the refrigerator. Before serving pipe a little whip cream and sprinkle with Brazil nut crumb.
18.01.2022 Stocking up on bread ,have a busy week teaching pilates and number 2 Nourishing Fayre dinner on Wednesday. I added in 50g hemp seeds too they give a nice crunchy texture to the bread and full of ALL the essential amino acids ,soaking seeds will help with absorption of nutrients. Seeded bread Recipe Ingredients... Almond meal 125g Sesame Seeds 100g Flaxseeds meal 100g Pumpkin seeds 75g Sunflower Seeds 75g Chia Seeds 50g Water 100 mL Murray river salt 1 teaspoon 5 Organic free range eggs Instructions Mix all dry ingredients in a bowl, add water and soak for at least 3 hours to activate the seeds. Pre-heat oven to 180 deg C. Line a loaf tin with baking paper. Whisk the eggs, slowly add to the dry ingredients mix to combine. Pour mixture into the prepared tin, sprinkle some pumpkin seeds on the top. Bake at 180 degrees for 45 minutes or until the centre is cooked.
17.01.2022 Spanish Chorizo,chicken and black olive -Parmesan bake Makes 4 KET0 portions This was a new KETO addition last week and by popular demand made a return with white zucchini layers today instead of eggplant ! ... Sauce contains 2 chicken thighs ,1 raw chorizo sausage , 1red onion chopped , half red capsicum thin sliced , 2 garlic cloves chopped , 6 black olives chopped , cooked in paprika , cumin , fresh med chilli chopped , handful of parsley and 1/2 cup bone broth and dessert spoon fresh cream . Salt and pepper to taste ! Layer baked zucchini ( in olive oil 30 mins - 180 deg C for 40 mins ) , grated Parmesan , sauce and repeat top with Parmesan and bake for 20 mins on 180 deg c .
17.01.2022 Getting ready for the press conference,let’s pray -no significant case change -this should help either way ! Holy Basil - Tulsi - Tea is a great stress reliever - it’s an adaptogen herb so if your cortisol levels are raised it has been proven to reduce them .
17.01.2022 Easy cheesy cauliflower crust pizza supper . Chose ham chunks instead of eggplant tonight ! Base Ingredients... * 1 medium (approx. 500g) cauliflower cut into florets / crumbed in food processor/ in a saucepan heat and stir regularly for 6 mins and cool(You can also use 2 small bags of cauli rice found in most stores) * 2 large egg (beaten) * 1/2 cup mozzarella cheese * 3/4 cup parmesan cheese * 1/4 cup of almond meal * 2 tsp dried Oregano * 1 Tbsp of extra virgin olive oil ( for brushing ) * 1/2 tsp Murray river salt Toppings 1 Eggplant ,sliced - activated by salting and soaking with large object placed over to remove some of the lectins (up to 1 hr) Brushed with olive oil pre cooking . 4 sliced field mushrooms gentle fry with olive oil for 5 mins 1 thinly sliced red onion 5 cherry tomatoes chopped 1/4 cup of mozzarella cheese 1/2 cup of Parmesan cheese 10 basil leaves ripped for decoration. 1 1/2 Tbsp EV olive oil for brushing (For added nutrition chop 4 anchovies ,and sprinkle on pizza for omega 3 fats and Vitamin D ) . Instructions 1.Pre heat oven til 200 deg C 2.Add the cooked and cooled cauliflower rice to the almond meal ,cheese ,oregano ,salt,beaten eggs.mix together. 4.This base mixture will NOT resemble a bread dough at all. It is loose and sticky. Using a spatula or your hands, spread the mixture onto a sheet of baking parchment and form into the desired pizza base shape.Brush a little olive oil over the surface. 5 Bake for 20 mins then flip the base over after at this stage peel off paper and place on a new piece of parchment ,cook for another 15 mins until golden brown. 6.Remove from the oven and allow to cool slightly before adding your preferred pizza toppings. Pre baked eggplant , red onions and baby tomatoes work well again lightly toss in olive oil and heat for 15 mins whilst base is cooking. To the cooked base add the pre cooked toppings and sprinkle with cheese ,cook for a further 5-10 minutes. 7.Serve with fresh of dried Oregano or Basil. 8.Double the base recipe make and cook two -add to freezer for next time !
16.01.2022 These lunches /dinners provide plenty of Keto-inspiration ,message me to book the last places!
15.01.2022 Still feels like summer in Adelaide. Simple lunch ,baked King George Whiting fillets with a zucchini/eggplant almond meal bake and plenty of low carb greens !
15.01.2022 Articles about the link between obesity and a worse Covid outcome are building momentum. This is a really good podcast explaining how obesity causes a dysfunctional immune response to Covid 19 -leading to a x10 increase in the risk of death .
14.01.2022 It’s definitely soup weather in Adelaide this one is from last winter’s Nourishing Fayre ! A satiating low carbohydrate soup. An addition of lemon and tarragon makes it special. Cauliflower,lemon and tarragon soup... INGREDIENTS 1 tablespoon coconut oil ((or other heart healthy oil or butter) 2 leeks 2 teaspoons Murray river salt 1 head cauliflower (separated into small florets) 2 cloves garlic (minced) 3 cups chicken bone broth 2 cups unsweetened coconut cream 1/2 teaspoon freshly ground pepper 1/4 teaspoon nutmeg Zest and juice from 1 lemon 2 tablespoons minced tarragon INSTRUCTIONS 1 To prepare the leeks first chop off the dark ends and root tip and discard. You will only need the white and light green portion. Next slice the leeks in half lengthwise. Chop into one inch pieces. The pieces should resemble small half moons. Place the leeks in a bowl and cover with cold water. Swirl the leeks in the water. This dislodges any dirt or sand hiding in the leeks. Any dirt should settle to the bottom leaving the clean leaks on top. Remove the clean leeks from the water and set aside. 2 In a large saucepan melt the coconut oil. Once the coconut oil is melted add in the leeks, celery, and salt. Sauté over medium heat until the vegetables are softened, but not browned. This should take 5-7 minutes. 3 Add in the cauliflower, and garlic. Cover the vegetables with a lid to trap in the steam and sauté the vegetables, string every 5 minutes to prevent browning, until they are fork tender. This should take about 20 minutes. 4 Once the vegetables are softened stir in the stock and bring to a boil. Reduce to simmer, cover, and cook for 20 minutes. 5 Remove the soup from the heat. Stir in the coconut milk, pepper, nutmeg, lemon zest, and lemon juice. With an immersion blender, blend the mixture until smooth. (A food processor will also work well.) Stir in the tarragon and serve. Benefits of Cauliflower Cauliflower is a great source of antioxidants, which protect your cells from harmful free radicals and inflammation. Cauliflower is a good source of choline, a nutrient many people are lacking,due to bad press on egg yolks also rich in choline . Choline plays a major role in maintaining the integrity of cell membranes, synthesizing DNA and supporting metabolism and removing fat from the liver. Leeks contain notable quantities of vitamins A and K, along with healthy amounts of folic acid, niacin, riboflavin, magnesium, and thiamin. B vitamins in leeks, in particular, may support heart health by keeping levels of homocysteine in balance (elevated levels of homocysteine are associated with heart disease, blood clots, and stroke). Leeks also provide a concentrated source of antioxidants, even when compared to other antioxidant-rich foods. Sent from my iPad
12.01.2022 Love this...remember when following a ketogenic lifestyle choose fattier cuts of meat to satiate and meet that higher FAT macro and moderate protein.
11.01.2022 So true ! keep campaigning !
09.01.2022 Posted this back in March at the start of the first lockdown - it’s still a handy little list - as it’s salad season and greens might be in short supply - Sauerkraut is great way to get your greens and packed with probiotics,for gut health. COVID -KETO Shopping list ! Whilst everyone is stock piling Pasta/ rice/ processed food !... How can we KETO stock our pantries ,fridges and freezers ? Have a quick look at the list ! Plenty of nuts - Brazil/ pecans / macadamias Seeds - flax ,sesame,chia,pumpkin ,Psyllium husk. Flours - coconut and almond flour/meal Shredded coconut Non GMO Xylitol Organic almond butter Eggs organic / free range Parmesan and percarino cheeses Coconut yoghurt Coyo organic long shelf life ,organic sour / fresh cream - freeze Jars of artichokes ,olives ,anchovies . BpA Free cans of coconut cream Jars of Meadow and marrow bone broth Jars of organic tomato purée Fresh Jars of sauerkraut ( great fresh alternative full vit C and K ) Coconut aminos Dried beef gelatin for soups Apple cider vinegar Dried mushrooms. Lemons and limes. Zucchini and eggplant last in the refrigerator a long time or slice ,fry and freeze ! Fish 4 ever. Wild sockeye salmon,yellow fin tuna ,wild mackeral and sardines. Cauliflower rice packets frozen or fresh if you have the time. Frozen organic spinach. Frozen organic raspberries Stock up on salmon,lamb shanks ,and mince ,T bone ,ribeye steaks all will freeze. Coconut oil ,Olive oil EV ,grass fed butter ,ghee ,MCT oil. Murray river salt Herbs and spices especially thyme and turmeric,cloves and star anise. Organic dark chocolate 85% cacao ,raw cacao powder. Herbal antivirals teas Astragalus root tea Reishi Mushroom tea Stress reliving -Holy Basil - Tulsi tea Supplements recommended by health professionals at this time : If we are short of fresh green vegetables it maybe worth taking a Vitamin C supplement. Vitamin C 1000mg / day Zinc 300mg/day Vitamin B complex Data shows that these can’t stop you getting the virus but will prepare your immune system for the fight and you should recover faster - especially with Vitamin C after you contract it ! We also know now that Vit D is important -sit for 20 mins outside with good amount of skin exposed.
08.01.2022 Creamy Keto Artichoke-and Parmesan dip Ingredients 400g Artichokes from jar ( if in oil , rinse thoroughly) ... 1 cup Homemade mayonnaise or Keto brand ( Vitawerk - Living on in the edge ) 1 cup of Grated Parmesan reggiano. Method Chop and mash artichokes finely, mix in mayonnaise and Parmesan stir well .Reserve some Parmesan to sprinkle on the top.Place in oven proof dish and heat for 20 mins at 180 deg C until golden brown . Serve warm with Seeded crackers.
08.01.2022 Thai green chicken curry night ! Use chicken thighs,as they contain satiating fat and lots of flavour. The Thai green curry paste is fresh and free of any nasties !... Serve with low carbohydrate green vegetables ,I also added a few slices of red capsicum for colour. Thai Curry paste Ingredients 1 lemongrass stalk finely diced and ground in mortar and pestle 1 medium size chilli pepper chop finely 1 bunch coriander 1 clove of Garlic 1/2 tsp cumin 1/2 tsp coriander seed powder Juice of half a lime 3 TBsp of EV olive oil Salt and pepper to taste Place ingredients in blender pulse ,add olive oil at the end to make a paste ! (This will make about 4 TBsp of the paste ,you can store in refrigerator for up to 2 weeks in airtight jar )
07.01.2022 It’s a chicken stew night in a chilly Adelaide ! Lots of low carb veggies and little Parmesan sprinkled for some extra fat .
07.01.2022 You can buy this packaged Keto granola from Brookfarm - I just noticed the change of packaging.( Frewville Foodland lots in stock ) Only have 30g with tablespoon of coconut yoghurt. It contains macadamia nuts so it’s high in fats! Managing your fats keeps you within your fat Macro if weightloss is your goal.... If you have time here is a homemade version you can try ! Homemade Keto Granola - Makes 520g 40g serving / day @ 13 servings 3/4 cup chopped macadamia nuts 3/4 cup chopped pecans 8 Brazil nuts chopped 1 cup flaxseeds 3/4 cup sesame seeds 1/2 cup chia 1/4 tsp Monk fruit (natural sweetener available I- herb or combined with stevia at Woolworths) 1 tsp cinnamon 1 tablespoon of Raw cacao 2 tablespoons of MCT oil Method Place all above ingredients in a bowl accept for MCT oil and cover with water( 250ml) to activate the nuts and seeds,for 3 hours at least .Stir in MCT oil into activated mixture . Take 2 baking sheets lined with baking paper and spread wet granola mixture on the trays . Bake at 150 deg C for 90 mins every now and again turning granola over until it’s is dry and crisp but not too dark. Let it cool on the side and place in an airtight container . Serve ONLY 40g granola with half a cup of low carbohydrate coconut yoghurt.Add 4/5 blueberries or raspberries for the perfect nutritious FAT laden brekkie on the go ! Fat 28g Protein 6g Carbohydrate 3g Net Add coconut yoghurt fat , total fat is @ 28 g over a third of your fat intake for the day . So KEEP to the portion size ! Making this Granola with no sugar / little carb ,very little protein and mainly FAT has made realise how carb loaded most healthy granola commercially is available . Remember as this granola recipe has nuts and seeds unlike the seeded porridge it’s much higher in fat ,so you do not need much to keep you satiated. Sent from my iPad
06.01.2022 Australian of the year -local Adelaide physician-Dr James Muecke explains the danger of too much sugar ,250 Australians are diagnosed each DAY with type 2 diabetes. It is a preventable DIETARY disease. I want Australians to be aware they can eat eggs,full fat diary and red meat without fearing for their lives.
06.01.2022 Great rebuttal ! In my experience if you approach low carb or Keto as a complete LIFESTYLE change ,not only do you maintain your weight , you also have far more energy. With this lifestyle change you also reduce your risk from inflammatory conditions such as heart disease and diabetes which occur from eating a defunct high carb low sat fat / high vegetable oil alternative.
03.01.2022 Sunday easy supper ! Roasted lamb (blackstrap) with eggplant mash and mint sauce broth.
03.01.2022 Been following a Ketogenic lifestyle for 4 years now , loving having a constant supply of energy,no 4 o’clock hunger pangs,great mental clarity and weight is consistent. Having weaned myself off carbs and the need for sweetness generally ,when I do fancy something with a cuppa these cookies hit the spot! So easy to make too ! ... Keto,lemon,coconut,and blueberry cookies Cookie batter ingredients Makes about 18 1.5 cups almond flour / meal 1 dessertspoon of coconut flour 30g grass fed butter 30 ml organic double cream 1 tsp gluten-free baking powder 2 dessertspoon of shredded coconut 3 dessertspoon Xylitol non GMO 1 medium egg 18 blueberries (one for each cookie) Method Preheat the oven to 170 deg C. Melt butter with the Xylitol ,cool, stir in fresh cream and whisked egg . Have all the dry ingredients in a separate bowl ,all mixed. Add the wet mixture to the dry and make a wet dough. Make dollar size balls , place blueberry in centre., and place on baking paper on a tray . Place in oven for 5 mins and then turn tray ,bake for another 3 mins Don’t let them go to brown too much ! I tend to store these in the refrigerator as they keep firm and will keep for up to a week in an air tight container ! As there is a lot of fat from the cream , butter and egg - one will satisfy you !
03.01.2022 Pulled pork left over from Sunday roast? Use it with a lovely green asian salad, toasted sesame seed ,tamari, ginger and apple cider vinegar dressing. Carrots are NOT Keto in huge amounts but a few in the salad will NOT spike your insulin.
02.01.2022 Good Friday supper -fish on the menu and the last of the wild sockeye salmon -must put in a another order to Fish&CO . Served wth lightly steamed Brussels a and broccoli in chilli and lime.
01.01.2022 Friday night supper Ribeye steak-with a tarragon bone broth, onion and cream (Bearnese ) sauce and lots of low carbohydrate broccoli ! Oh and a glass of Pinot
01.01.2022 Simple Keto supper tonight ! Homemade Mushroom grassfed beef burger with rocket and grilled halloumi ,dressed with Keto basil pesto ! Use Portabello as they low in carbohydrate and keep their shape when lightly fried in extra virgin olive oil ! Who needs a bun ?
